As far as training, you should only work each body part 3 times a week for the best results. Any more than that and you could sabotage your efforts. Doing a full body workout 3 times a week with two days of rest in between each workout will yield the best results as you burn the most calories on your rest days. Cardio should only be done on the days that you are not weight training (crunches, curls, etc). And for no more than 30 minutes a day. Anymore than that and you run the risk of actually LOSING muscle.
As far as diet, you need at LEAST 1 gram of protein per pound of bodyweight. So if you weigh, say, 150 pounds, you need 150 grams of protein. And timing is very important too. You should eat five or six small meals a day instead of three large ones. The frequent small feedings keep your metabolism revved up so you can burn the most fat. You also need to eat around 20 grams of protein and 30 grams of carbs an hour before your workout and another 20 grams of protein immediately after your workour accompanied by a fast carb like a potato or white bread. On cardio days, do your cardio first thing in the morning, on an empty stomache and eat after you are finished.
One other thing - For maximum fat loss, you must also cycle your calories. For example, eat low calorie for six days a week and maintenence calories 1 day a week. It keeps your body from getting used to anything. You should also change up your workout schedule to keep your body from getting used to it. I use to figure out my bodyfat percent and my calorie needs.
Remember to never go more than 800 calories below maintenence though. It could really screw up your metabolism.
I hope this helps. I don't want to sound like a know-it-all but I don't want you to unknowingly sabotage your best efforts.
If you have any questions, just ask me.
